A common condition that millions of people worldwide suffer from is arthritis. Around 1 in 5 adults in America have arthritis, as per a new report from the CDC. It was also found that around 88% of these people were 45 or older.
The condition results in joint discomfort, stiffness, and swelling, which can greatly interfere with day-to-day activity. Even while drugs are frequently used to treat symptoms, many people look for at-home, natural ways to reduce arthritis pain.
Without the need for medicine, there are a number of lifestyle modifications and methods that can assist in reducing discomfort and enhancing joint health.
Staying Active with Gentle Exercises
One of the best methods to control arthritis pain is to walk regularly. Even though moving while you’re feeling stiff may seem paradoxical, mild workouts can really assist in loosening up the joints and ease discomfort. Walking, swimming, and cycling are great, low-impact exercises that provide the least amount of joint stress.
Stretching exercises, like tai chi or yoga, are very helpful for increasing flexibility and decreasing stiffness. By maintaining the strength of the muscles around the joints, these exercises provide support and lessen the strain on the injured regions. Over time, pain alleviation can be achieved by maintaining a regular exercise regimen that can increase circulation, decrease inflammation, and improve range of motion.
A Stanford Lifestyle Medicine article notes that frequent, low-impact exercise preserves and enhances the afflicted joints’ range of motion. It is achieved by encouraging the production of synovial fluid, which lubricates the joints and reduces stiffness and pain.
Another important advantage of exercise for the alleviation of joint pain is the strengthening of the muscles around the joints. Strong muscles reduce pressure and strain on the joints by improving stability and support for them.
What happens if you don’t exercise with arthritis?
Since joint or muscular discomfort, weakness, or exhaustion are common symptoms of arthritis, many patients with the disease do not exercise. Sedentary lifestyles can cause muscular tenseness and weakness, stiffness, and loss of joint mobility. These issues have the potential to worsen weariness and create instability in joints.
Applying Heat and Cold Therapy
An effective home treatment for arthritic pain is heat and cold therapy. Applying heat to sore joints can help relieve pain and stiffness by increasing blood flow and releasing tense muscles. To do this, you can use a heated cloth, a heating pad, or a warm bath. The heat offers momentary comfort and helps to relax sore joints.
In contrast, cold treatment works wonders for minimizing edema and inflammation. The afflicted region can be treated with ice packs or frozen veggies wrapped in a towel for ten to fifteen minutes. The cold reduces inflammation and numbs the sore joint, particularly after exercise or during a flare-up. In addition, cold packs, cryotherapy, ice massage, and cold water immersion are examples of cold treatments.
An NCBI study states that air-pulsed cryotherapy and whole- and partial-body cryotherapy are some of the intervention types of this treatment. A cryotherapy chamber’s temperature can be adjusted to -30°C, -80 to 110°C, or below 110°C. It is believed that using cold therapy may lessen inflammation and cell metabolism, minimizing edema, discomfort, and damage.
Can I use both heat and cold therapy together for arthritis?
The secret is to apply 20 minutes of ice and 15 minutes of heat. The ice causes the capillaries to constrict, and the heat widens the vessels. This pushes the inflammation away from the wounded location by acting as a pumping mechanism. More importantly, unless you’re treating a longstanding back spasm, finish the therapy cycle on ice.
Practicing Mindfulness and Relaxation Techniques
Suffering from persistent arthritic pain can cause worry and anxiety, which can make pain seem worse. One way to lessen the emotional toll that arthritis might have is to practice deep breathing exercises along with other mindfulness and relaxation techniques. By promoting relaxation, these techniques aid in easing muscular tension and serve as a pain diversion.
It has been demonstrated that meditation, in particular, reduces the body’s stress response, which in turn reduces inflammation and relieves joint pain. By including mindfulness activities in your daily routine, you may feel more at peace and capable of managing flare-ups and ongoing discomfort.
Another thing you can do to improve mindfulness and relaxation is to incorporate cannabis into your daily routine. CBD comes in different forms, such as edibles, tinctures, oils, vapes, etc. The best part about cannabis is that it not only relaxes you but can also have a direct impact on arthritis pain. Many studies have already highlighted the positive association between CBD and pain relief.
There are several CBD brands to choose from. The good thing about these products is that they undergo rigorous lab testing to meet strict health and safety standards. Vaping offers quick relief as it takes CBD quickly into the bloodstream. Moreover, you can experiment with product variants.
For example, Sluggers Hit top pre-rolls and vapes are available in different flavors. You can select a flavor based on your preference to add CBD to your routine. Start with small doses to see how they offer pain relief, and gradually increase the dosage until you hit the sweet spot
Adopting an Anti-Inflammatory Diet
Reducing inflammation through nutrition can have a significant impact on arthritis pain, as it is a major contributing factor to the condition. There are foods that can help lessen the intensity of symptoms since they are known to have anti-inflammatory qualities. Some examples are leafy greens, berries, almonds, olive oil, and fatty seafood like salmon. Additionally, you might consider a quercetin supplement to further support your health.
Plant components, including polyphenols and natural antioxidants, are abundant in anti-inflammatory meals. These substances are important in reducing oxidative damage that occurs to your tissues. Therefore, your aim should be to eat more whole foods and consume fewer processed meals.
Conversely, red meat, sugary snacks, and processed meals can all cause inflammation, which may worsen arthritis symptoms. Over time, you could feel less soreness and stiffness by eating more anti-inflammatory foods and avoiding those that aggravate inflammation.
Can I use turmeric for arthritis pain?
The possible advantages of turmeric in the treatment of arthritis have drawn attention. Curcumin, a substance with potent anti-inflammatory properties, is included in this spice. Joint inflammation can be lessened by taking a pill or adding turmeric to meals. However, it’s always a good idea to speak with a doctor before starting any new supplement regimen.
It is feasible to manage arthritis pain at home without prescription drugs by combining natural treatments, mindfulness exercises, and lifestyle modifications. A balanced diet, consistent exercise, and weight control all contribute to improved joint function and decreased inflammation.
Massage, heat and cold treatment, and mindfulness practices can relieve pain and encourage calm. Even little changes to sleeping and postural patterns can help reduce joint stress and enhance quality of life and pain management.
Leave a Reply